'the' F$#@ Friday Workout

Zero corny 1 liners today....let's Get to Work! It's #FYF after all.

Main Set x4:

Alternating Single Arm Kettlebell Deficit Deadlift x 5/5

Kettlebell Renegade Row x 10/10

Kettlebell traveling Push Up x 5/5

Recover by 50%

*DL KB, weight should be HEAVY. As in you should be struggling on reps 7-10

*KB RR, weight should be moderate heavy, struggling but still able to maintain a high elbow

Push Ups, get a slight 'pop' or plyometric element as you pass over the KB from one side to the other

 

FINISHER:

Row, Assault Bike or Burpee: TABATA

:20 ALL OUT

:10 Recovery

a total of 8 times (4 minutes)

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Cheers and Have a great weekend, WES